HEALING SMOOTHIES
Smoothies were one of the first things I introduced when my digestive system stopped working properly. And by ‘working properly’ I mean not assimilating nutrients (bloodwork suggested my diet was McDonalds based!!), creating auto-immune reactions such as fybromialgia, chronic fatigue syndrome, migraines, psoriasis, insomnia, night-time anxiety, and reflux.
I essentially needed to give my digestive system a holiday from food, and the easiest way to do this was to move to smoothies and broth for 2 meals a day, with one ‘solid’ meal for dinner.
I did this for a whole year;
In hindsight, and when I’m working with clients over a period of time, I can’t believe I managed to do this. But I was so desperate and knew I didn’t want to spend the rest of my life living like this and would have lived on chicken feet if that had fixed me (oh hold on a minute, I did, chicken feet make the best broth!).
Of all the ‘tools’ in my toolbox now, this is the one that has stuck as a part of my daily routine. It sets me up for the day, I’ve managed to get at least 5 veggies and fruits into my body first thing, a hefty dose of protein and some gut healing powders.
If you are aiming to up your veggie intake to the recommended 5 cups a day this is one of the easiest ways to get going.
Starting your day in this way also tells your body and mind that you are ‘on track’ and it becomes much easier to make healthy choices when it comes to the meals you choose through the day. It also immediately takes down the inflammation that can be nestled in our cells after the previous days stressors.
it is important to eliminate, or at least limit, the foods that cause inflammation, and increase foods that inhibit inflammation. You can do this by using your smoothies as vehicles for anti-inflammatory foods. Here are some that go particularly well in many smoothie recipes.
For a more specific protocol please get in touch x
Smoothie Ingredients that Reduce Inflammation
PLEASE EAT THE BELOW EVERY DAY xx
Turmeric. This spice from Asia is one of the best ingredients for reducing chronic inflammation in your body, and it can give you a vibrant, yellow-coloured smoothie. The yellow pigment in turmeric is called curcumin. This compound has been shown in research to block chemicals in your body that produce inflammation.
Ginger. Ginger is another spice that reduces inflammation and is found in a lot of Asian dishes. You can find ginger root at nearly any grocery store. Peel the skin off and put small pieces of the root into your smoothies. The flavour is powerful, so experiment with different amounts and with combining it with other ingredients. Ginger tastes great with most fruits and with chocolate. As an added bonus, ginger can soothe an upset stomach.
Berries. Any berry is a great ingredient in a smoothie. They taste great, add a natural sweetness and a beautiful colour, and they reduce inflammation. Blueberries, raspberries, strawberries, blackberries, as well as similar fruits like pomegranates and cherries are packed with flavonoids, compounds that are known to reduce inflammation.
Chia Seeds. These nutritious little seeds are high in omega-three fatty acids, which most of us need to increase in our daily diets. It is common to consume an incorrect ratio of omega-three to omega-six fatty acids, and this leads to inflammation. By increasing the amount of omega-three fatty acids in your diet, you can reduce it.
Kiwifruit and Pineapple. What could be tastier in a fruity smoothie than pineapple and kiwi (me)? Both are high in natural enzymes that, when consumed raw, enter your bloodstream and break down the proteins and other molecules involved in the inflammation pathway.
Greens. Greens, like kale, spinach, or chard can help reduce inflammation because they are high in the mineral magnesium. Research shows that people with a lot of chronic inflammation tend to have low levels of magnesium. If you consider greens a chore to eat, a smoothie is the perfect place for them. Add a cup of greens to your next recipe and you will get all the nutrition without the flavour.
Tea. Green, white, and oolong tea are full of antioxidants, and these are compounds that can limit inflammation. The antioxidants destroy free radicals in your body. These are compounds that cause a type of damage called oxidative stress, which in turn can cause inflammation. Use tea as the liquid in your next smoothie for an antioxidant boost.
SOME OF MY FAVOURITE RECIPES
SIÂNS BREAKFAST SMOOTHIE
Oh go ahead and call me boring but this is what I have every single day. And I physically miss it if I don’t have it. I’m such a geek on it, when I travel I take my nutribullet so I can have it. Oh yes, I’ve been called names ‘Green Sludge Lady’ ‘Green Moustach Lady’ ‘ Food Nazi’. But I don’t care because I truly believe it is the key to starting my day out with a bang and keeping my immunity high.
-1 Banana
-1 Handful blueberries
-2 frozen spinach squares (this equals about a whole nutribullet full of non frozen spinach)
-1 tumeric knob
-1 ginger knob
-HUGE scoop of any green mix I can get my hands on, Chlorella is my favourite but I’ll take anything these days
Ed likes to add nuts and seeds but it makes it a bit thick for me. Sometimes I add Chia if I’m turbo boosting it or Protein if I’m off for a run or to teach a few classes.
ANTI-INFLAMMATORY BLAST
All of the ingredients in this recipe are anti-inflammatory superstars. Pineapple is known for its inflammation-reducing enzyme bromelain and celery and cucumber help 'cool' your system, relieving inflammed areas, while helping you feel better all over. It's refreshingly tasty too!
1 Stalk Celery
1 Cup Cucumber
1/2 Cup Pineapple
1/2 Lime
Tumeric
1 1/2 Cups Coconut Water
Add all ingredients to your Tall Cup and extract for 30 seconds, or until smooth.
SPICY ANTI-INFLAMMATORY SMOOTHIE RECIPE
My favourite at 3pm as the green tea helps give a little lift if you are pooped from getting up with sparrows and kids.
1 cup green tea, brought to room temp or chilled
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen papaya chunks
1/3 avocado (substitute a banana or ice cubes to thicken)
1 tablespoon chia seeds (soaked for half an hour at least)
1/2 teaspoon turmeric
1/2 teaspoon ginger
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 tablespoon cacao
1 cup baby spinach/kale/greens
You can add 1/2 tablespoon of coconut oil to this to fill you up some more.
Add all ingredients to your Nutribullet and extract for 30 seconds, or until smooth.
Wake up fresh baby smoothie
1/2 Avocado
1/2 teaspoon Ginger
handful of Berries
1 x Kiwifruit or pineapple
Half greens - Kale, spinach, chard,
I sometimes use almond milk but you can do with water if it’s too thick. Add all ingredients to your Nutribullet and extract for 30 seconds, or until smooth.